If you have recently become a mother, congratulations on your new family member, and a very warm welcome to you.
Have you recently had a baby and now you want to lose weight after pregnancy? As a new mother, you have a full-time job caring for a hungry baby and trying to get enough sleep, before you even think about making time for weight loss. I see celebrities in magazines get their figures back in no time flat, but they have an unfair advantage.
Most of your time is spent caring for baby and when you get a break you need to sleep, so is weight loss achievable right now?
Yes, it is, with a little support from loved ones. In this article you'll find several tricks for you to use, so that you can lose weight after pregnancy, and you don't even end up collapsed on the floor from exhaustion. So read the article and then take a few minutes to plan your attack.
Make Time for Yourself
I don't have to tell you that this is easier said than done, but looking after yourself is crucial if you want to take good care of your loved ones. That includes devoting time so you can get in shape. I know it can seem unfeasible to find half an hour or an hour a day for exercise but with a little time-shuffling it's not so hard.
Try to get your partner, or a friend or relative, to watch the baby while you work out. Some fitness centers have facilities for child care. If neither of those options is available to you, perhaps you can work out while the baby naps. Dancing is exercising that's fun to do. You can bop away to the radio and while you watch the little one so it won't take any extra time, you will feel energised and good about yourself.
Have a good stretch before you start so you loosen up your muscles, put on the radio, or an upbeat cd and off you go. It doesn't matter if you're not an expert dancer, your baby won't tell anyone, so leap about with gay abandon and have fun.
But don't listen to lullabies or meditation music. You've got to work up a sweat.
Near the end of the session you might like to play some more gentle music as a cool-down period, maybe holding your baby and dancing along together.
You can see how this is a fun way to lose pregnancy weight.
Music is important during pregnancy too. Familiar music soothes some babies during a crying fit. I have a friend whose little daughter is soothed by heavy metal because that's what she is used to hearing while safely ensconced in he womb, and another friend who has to play Tom Waits to her nearly 2-year-old boy.
It's best if you can do 30 minute exercise sessions, but if that sounds like a joke, 20 minutes is okay if you work up to 30 minutes with time.
Don't forget the old saying, "Well I don't know, but I've been told, if you keep on dancing you'll never get old".
Eat Nutritious Foods
A good supply of calories every day is necessary to efficiently lose weight after pregnancy. It takes a lot of energy to breastfeed, so you'll need around 1800-2000 calories per day. As you might know, women who breastfeed for 6 months or more regain their figure faster.
About 1200-1500 calories is probably closer if you're not. The problem with not getting enough calories, is that your metabolism will slow down and may go into starvation mode.
These figures are averages so check with your doctor or an online calorie chart, such as http://www.bmi-calculator.net, for a more accurate number.
But if you snack on low-nutrition foods, neither you nor your baby will get the finest nourishment.
You can't produce top quality milk from poor food and your baby deserves the best. Poor quality foods like these make your energy level take a dive and you will gain weight, not lose it.
Eat small, appetizer-sized amounts of food frequently. Try to get into the habit of eating something small and nutritious. every 2-3 hours or so. Get plenty of calcium from dark green vegetables such as spinach and broccoli, and low-fat dairy products. Calcium is a metabolism booster, which is what you need for healthy weight loss.
To fill out your diet, include plenty of other fresh vegetables, fresh fruit, very lean protein, nuts and whole grain products like bread, pasta or rice.
Exercise with Your New Baby
This doesn't have to be a lonely task. You can lose weight after pregnancy - and have lots of fun - by bringing your baby along. Join an online weight-loss group to connect with other new mothers in your area who might want to join you for walks or swimming with the little ones. Some health centers have classes for mother and baby. If your local center doesn't offer anything suitable, maybe you could suggest they start one.
If you prefer some quiet time, just you and your baby, you can walk or jog while pushing the stroller.
To keep it interesting, mix up your routes or destinations. The park, the mall, the zoo, a friend's place etc. When your baby becomes less dependent on the stroller, take them to a park or playground and run around exploring like they do.
Support from Friends, Family and Loved Ones
Use all the support networks available to you during this crucial time. Many women trying to lose pregnancy weight discover that it's just too tricky to do it on their own. Friends and family can be babysitters, help with the shopping, or listen while you vent, all of which will give you a morale boost. Just like M+K said, "We all need someone we can lean on... "
It's good to connect with new mothers who are experiencing the same things you are. Learn about their troubles and how they've solved them. You can contribute your own coping mechanisms.
Discovering that you're not alone can take a great weight off your shoulders.
Get a Good Night's Sleep
Yeah, I know, you're rolling around on the floor with laughter. Not enough sleep can lead to erratic moods and physical difficulties.
People who study that stuff say that most of us are sleep deprived, and that goes double for new parents with babies who don't yet realize they're supposed to sleep through the night. Pregnancy punishes your body, not to mention labor and birth, and then the pressure of caring for a new member of the family can be draining.
Allow Yourself Some Time
Let your body recover after childbirth before you start any weight loss program. From 6-8 weeks is about right for the majority of mothers before they can slowly begin a weight loss plan.
Be gentle on yourself and don't worry if it's taking longer that you'd like, that's alright and anyway, time flies.
I know it's a lot to ask, but 3 times per week get your spouse or a friend or relative to keep an eye on your baby and so you can get a good 8 hours sleep. If you're a light sleeper, you may need to use ear plugs.
The high-quality sleep will help you in many ways. If you are breastfeeding, you might want to express some milk so the person keeping an eye on baby can do the feeding without waking you.
Breastfeeding mothers might have to wait a little longer before adequate sleep becomes a regular part of life. The best you can do is grab a nap whenever you can, and console yourself with the knowledge that your baby will be stronger and healthier because of your sacrifice, and very soon the two of you will be sleeping through the night.
Okay, off we go then. Plan Your Work and Work Your Plan.
Good luck to you and take care..
Have you recently had a baby and now you want to lose weight after pregnancy? As a new mother, you have a full-time job caring for a hungry baby and trying to get enough sleep, before you even think about making time for weight loss. I see celebrities in magazines get their figures back in no time flat, but they have an unfair advantage.
Most of your time is spent caring for baby and when you get a break you need to sleep, so is weight loss achievable right now?
Yes, it is, with a little support from loved ones. In this article you'll find several tricks for you to use, so that you can lose weight after pregnancy, and you don't even end up collapsed on the floor from exhaustion. So read the article and then take a few minutes to plan your attack.
Make Time for Yourself
I don't have to tell you that this is easier said than done, but looking after yourself is crucial if you want to take good care of your loved ones. That includes devoting time so you can get in shape. I know it can seem unfeasible to find half an hour or an hour a day for exercise but with a little time-shuffling it's not so hard.
Try to get your partner, or a friend or relative, to watch the baby while you work out. Some fitness centers have facilities for child care. If neither of those options is available to you, perhaps you can work out while the baby naps. Dancing is exercising that's fun to do. You can bop away to the radio and while you watch the little one so it won't take any extra time, you will feel energised and good about yourself.
Have a good stretch before you start so you loosen up your muscles, put on the radio, or an upbeat cd and off you go. It doesn't matter if you're not an expert dancer, your baby won't tell anyone, so leap about with gay abandon and have fun.
But don't listen to lullabies or meditation music. You've got to work up a sweat.
Near the end of the session you might like to play some more gentle music as a cool-down period, maybe holding your baby and dancing along together.
You can see how this is a fun way to lose pregnancy weight.
Music is important during pregnancy too. Familiar music soothes some babies during a crying fit. I have a friend whose little daughter is soothed by heavy metal because that's what she is used to hearing while safely ensconced in he womb, and another friend who has to play Tom Waits to her nearly 2-year-old boy.
It's best if you can do 30 minute exercise sessions, but if that sounds like a joke, 20 minutes is okay if you work up to 30 minutes with time.
Don't forget the old saying, "Well I don't know, but I've been told, if you keep on dancing you'll never get old".
Eat Nutritious Foods
A good supply of calories every day is necessary to efficiently lose weight after pregnancy. It takes a lot of energy to breastfeed, so you'll need around 1800-2000 calories per day. As you might know, women who breastfeed for 6 months or more regain their figure faster.
About 1200-1500 calories is probably closer if you're not. The problem with not getting enough calories, is that your metabolism will slow down and may go into starvation mode.
These figures are averages so check with your doctor or an online calorie chart, such as http://www.bmi-calculator.net, for a more accurate number.
But if you snack on low-nutrition foods, neither you nor your baby will get the finest nourishment.
You can't produce top quality milk from poor food and your baby deserves the best. Poor quality foods like these make your energy level take a dive and you will gain weight, not lose it.
Eat small, appetizer-sized amounts of food frequently. Try to get into the habit of eating something small and nutritious. every 2-3 hours or so. Get plenty of calcium from dark green vegetables such as spinach and broccoli, and low-fat dairy products. Calcium is a metabolism booster, which is what you need for healthy weight loss.
To fill out your diet, include plenty of other fresh vegetables, fresh fruit, very lean protein, nuts and whole grain products like bread, pasta or rice.
Exercise with Your New Baby
This doesn't have to be a lonely task. You can lose weight after pregnancy - and have lots of fun - by bringing your baby along. Join an online weight-loss group to connect with other new mothers in your area who might want to join you for walks or swimming with the little ones. Some health centers have classes for mother and baby. If your local center doesn't offer anything suitable, maybe you could suggest they start one.
If you prefer some quiet time, just you and your baby, you can walk or jog while pushing the stroller.
To keep it interesting, mix up your routes or destinations. The park, the mall, the zoo, a friend's place etc. When your baby becomes less dependent on the stroller, take them to a park or playground and run around exploring like they do.
Support from Friends, Family and Loved Ones
Use all the support networks available to you during this crucial time. Many women trying to lose pregnancy weight discover that it's just too tricky to do it on their own. Friends and family can be babysitters, help with the shopping, or listen while you vent, all of which will give you a morale boost. Just like M+K said, "We all need someone we can lean on... "
It's good to connect with new mothers who are experiencing the same things you are. Learn about their troubles and how they've solved them. You can contribute your own coping mechanisms.
Discovering that you're not alone can take a great weight off your shoulders.
Get a Good Night's Sleep
Yeah, I know, you're rolling around on the floor with laughter. Not enough sleep can lead to erratic moods and physical difficulties.
People who study that stuff say that most of us are sleep deprived, and that goes double for new parents with babies who don't yet realize they're supposed to sleep through the night. Pregnancy punishes your body, not to mention labor and birth, and then the pressure of caring for a new member of the family can be draining.
Allow Yourself Some Time
Let your body recover after childbirth before you start any weight loss program. From 6-8 weeks is about right for the majority of mothers before they can slowly begin a weight loss plan.
Be gentle on yourself and don't worry if it's taking longer that you'd like, that's alright and anyway, time flies.
I know it's a lot to ask, but 3 times per week get your spouse or a friend or relative to keep an eye on your baby and so you can get a good 8 hours sleep. If you're a light sleeper, you may need to use ear plugs.
The high-quality sleep will help you in many ways. If you are breastfeeding, you might want to express some milk so the person keeping an eye on baby can do the feeding without waking you.
Breastfeeding mothers might have to wait a little longer before adequate sleep becomes a regular part of life. The best you can do is grab a nap whenever you can, and console yourself with the knowledge that your baby will be stronger and healthier because of your sacrifice, and very soon the two of you will be sleeping through the night.
Okay, off we go then. Plan Your Work and Work Your Plan.
Good luck to you and take care..
McGarrett - Founder of [http://www.workyourplan.net] The
'Tell-It-Like-It-Is' website dedicated to HEALTHY and SUSTAINABLE weight
loss.
Click here [http://www.lose-weight-by-dancing.org] to visit us for more articles.
Article Source:
http://EzineArticles.com/expert/Layne_McGarrett/809262
Click here [http://www.lose-weight-by-dancing.org] to visit us for more articles.
No comments:
Post a Comment